how to lose weight fast in 2 weeks, Today due to an unhealthy lifestyle one of the biggest diseases is obesity. Reducing fat is a problem that bothers many peoples. Fat gets stored in many places in your body and if we talk about belly fat, then it gets stored in the form of fat especially around your waist. This obesity can hurt your health. It can lead to some serious diseases like high blood sugar, high blood pressure, high cholesterol and many heart diseases. Therefore, losing weight is very important. To lose fat, you need to limit the calories you consume or consume only the amount of calories you can burn each day. To burn these calories, Along with a regular exercise routine is necessary to follow a healthy diet.
how to lose weight fast in 2 weeks?
Do you want to lose weight in a short period? Well, it can be done. If you know what are the best diet and workout plans out there that will help you lose weight fast. You can lose 1-3 pounds every week with these tips and tricks.
In addition, there are also some foods that you should avoid to lose weight fast. You need to make sure that you have a healthy diet and eat the right food. If you want to lose weight fast, then follow these tips and tricks.
The Best Way To Lose Weight Fast – Tips And Tricks
What is Obesity?
When body weight increases more than a normal weight, it is called obesity. The number of calories you take daily in the form of food when your body is not able to burn that many calories daily, then the extra calories start getting stored in the body in the form of fat, which leads to weight gain. It is necessary to do the right exercise.
Best exercises for weight loss:
Let us know about such exercises, which can help in fast weight loss. These exercises are very effective.
Cardio exercise is a way to keep the whole body and especially the heart and lungs healthy. It helps you burn calories and lose weight and blood circulation works properly. You can build your muscle. Cardio exercises include many exercises such as jogging, jumping jacks or burpees.
Running at a steady and moderate speed is an easy way to burn calories. If you’re running on a treadmill, do it slowly. It burns more calories. If you find running boring on a treadmill, go for a run. Running with a partner or a group can make you run for miles more easily. Along with belly fat, the fat of different parts of the body can also be reduced.
Continuously, Jumping rope for 20 minutes about 200 calories burned at a time. While skipping that you have to jump on the claws and spin the rope through your hands and wrist. By doing skipping the legs, thighs, waist and wrist are fully exercised.
Water is 800 times heavier than air. Each kick, push and pull is like a resistance workout for your entire body. Swimming works for your core, legs, glutes, hips and shoulders. Swimming can burn about 500 calories to 700 calories in an hour. While swimming not only burns calories but also build your muscle mass. These muscles boost your metabolism in which helps you burn more calories.
A very simple cardio exercise that helps you loses belly fat and stay fit. If you are trying to lose extra kilos, eat a balanced diet. Brisk Walking for thirty minutes helps in reducing fat around the abdomen. In addition, it also has a positive effect on your metabolism and heart rate. Even running is beneficial for burning fat. Along with this, it is also beneficial for different parts of the body.
Squat jumping accelerates the heart rate and increases blood circulation throughout the body, which affects metabolism. Squat jumping burns a huge amount of calories and also increases the capacity of the legs.
This exercise helps the core muscles to function properly. By doing this exercise, the whole body remains balanced. Stand straight with your legs intertwined and keep your waist and head straight. Now keeping the left foot firmly on the ground, bend the right leg backwards. Then bend forward while bending the left knee and bring the left hand back and the right hand forward, then rise back up.
Stand straight with your legs. Now lift your right leg towards the chest and then the left leg. This exercise has to be done very fast. The blood circulation in the body increases rapidly. This exercise takes a lot of energy.
Doing cross jack reduced the extra fat deposited on the thighs, biceps, triceps and calves. It helps in easy to tone the abs as well. Stand straight by joining both the legs together and keep the waist and head straight. Also, keep the arms straight along with the body. Now spread your legs a little and jump in the air. Then when you come back down, keep the feet on the ground crossing each other. Breathe in while jumping up and exhale when you come down crossing your legs.
In whatever exercise is done with the use of kettlebell works well for the body. Exercising using a kettlebell allows you to easily work your whole body.
Jumping jack is the most important cardio exercise it reduces weight rapidly. It burns a huge amount of calories. You can also reduce the fat of the thighs. In jumping jacks, all you have to do is jump your feet apart and raise both your hands. Then bring your feet close and bring the hands down. Work up to doing two sets of 10 reps or more repetitions.
Mountain climber exercise improves blood circulation. Lie down on the floor on your stomach and keep your hands close to the ground by bringing them near the shoulders. After this, raise the body with the help of hands. The entire weight of your body should be on the palms. Keep in mind, your body should be straight from top to bottom. Now bend the left knee and bring it near the chest and stay in this position for about two seconds. Then take the left leg back and immediately bring the right leg forward.
The most perfect and effective aerobics exercise. Burpees exercise accelerates the heart rate and increases blood circulation. It burns a huge amount of calories. To do the burpees exercise stands straight and keep your feet at shoulder-width apart. Sit down and place both your hands on the floor in a squatting position. Now jump up and straighten both the legs backwards. Then do a push-up and bounce back to the original position. After this, you stand up straight while bouncing upwards. Then straighten both the arms up and jump in the air with the feet.
The muscles of the thighs become strong. To do this stand straight and keep the waist and head straight. Now bend both the arms at the elbows and bring them near the waist. Then bend forward by taking the right leg forward, while keeping the left hand near the chest and the right hand behind the back. Now jump as high as you can, and while coming back down, bend the left leg forward while taking the right leg back.
It doesn’t take much time. In this, standing at one place, both the legs have to be brought up one by one while bending the knees. Along with this, it is also necessary to move hands fast, so that the heart rate can increase and get the full benefit of this exercise. You can do this slowly by standing in one place like jogging.
HIIT can help you burn fat and calories faster. These workouts can vary greatly, ranging from 500 calories per hour to 1500-plus calories per hour working out differently from person to person.
They help in losing weight faster. HIIT, high-impact aerobic and high-intensity interval exercises using weights at your local gym.
You may not get fast results from strength training alone; do strength training or weight lifting while losing weight. These training sessions speed up your metabolism and make you lose weight faster. These build lean muscle; you’ll burn more calories during exercise, and work on the rest of the body’s fat as well. In this, you can do many types of exercises. Such as:
- Kettlebell swings
Active lifestyle tips:
Along with a regular exercise routine and it is necessary to follow a healthy diet, and look for other ways to stay active every day. Remember, the more you walk, the more calories you will burn. It can speed up your weight loss process.
- Walk during breaks
- Take the stairs instead of the elevator.
- Park your car behind the parking lot.
- Take a fitness tracker. When you’ve been motionless for too long, some trackers send an alert and remind you to walk.
- Walk when you’re on phone calls.
- Get off the bus and walk the rest of the way to your destination. Try to stand and walk more while cooking or doing other household chores.0
The ketogenic diet is very much discussed these days. Keto Diet is becoming quite popular in the middle of the fitness lover. Everyone talks about this and also recommends this diet for losing weight. But the question arises that after all, is this diet claiming to lose weight in a few days. Know, all the important things related to the keto diet.
What is the keto diet?
The Keto diet is a low-carb and high-fat diet, in which the amount of carbohydrates is low and the amount of fat is high.
High protein diet
A high protein diet is also called an alert and focused diet because there is a target to lose weight in a few days. It includes Cycling Ketogenic Diet, Targeted Ketogenic Diet, Standard Ketogenic Diet and High Protein Ketogenic Diet. Usually, athletes and bodybuilders follow cycling and a targeted diet.
Standard Ketogenic Diet is a Low-Carb, Moderate Protein and High Fat Diet. There are 75% fat, 20% protein and just 5% carb.
What happens in Keto Diet?
The Keto diet is quite beneficial for the body. This is better than all the diets.
- On a keto diet person’s body works as a fat-burning machine. Which burns fat throughout the day and decreases the amount of insulin continuously, which does not realize the hunger.
- Often feel weakness to follow other diets but it doesn’t happen in the keto diet. It gives energy to the body keeping your hunger in control.
- In the keto diet, not only weight is control but it also reduces the risk of 2 types of diabetes. The keto diet helps to stop diabetes reducing sugar levels in the body.
- People who follow Keto Diet decreases the risk of a heart attack because the diet HDL reduces cholesterol levels, blood pressure and blood sugar.
There is a fat Intec in Keto Diet, which enhances your energy along with physical performance. Usually, carbohydrates collect in the person’s body, which gives energy for a few hours but the fat in the body can give energy to the body for a week.
What to eat in the keto diet?
As we have already told you that the amount of fat is high in Keto Diet, so 60 to 80 per cent of calories are obtained in this diet. In this diet, eat such fruits and vegetables, in which the amount of carbohydrate is low and fat is high. It includes Salmon, Butter, Cream, Omega 3 Hole Ags, Unprocessed Cheese, Red Meat, Chicken, Almond and Nuts Etc are eaten.
Seafood which includes fish, crab and shrimp salmon and other fish are found in vitamins, potassium and selenium etc. There is no carb at all. Therefore, you can make these things a part of your diet.
Low carb Vegetables
Low-carb vegetables are fewer starches, which are less in calories and carbohydrates, but high in nutrients. Most vegetables have low carbohydrates like Broccoli, and Cauliflower and Leaf Cabbage etc.
In avocado 9 grams of carbohydrate and high volume, potassium is found and in addition, many vitamins and minerals are found in avocado.
Meat and poultry
Meat is considered to be a major meal for Ketogenic Diet because it is low in carbohydrates and rich in vitamin B and minerals.
Eggs are quite good for Ketogenic Diet. There is 1 gram of carbohydrate and 6 grams of protein. Eggs help keep blood sugar levels maintained.
Plain Greek yoghurt
There is a high protein in curd. There are some carbohydrates in it although they can be included in a ketogenic diet.
In a ketogenic diet, many fruits cannot be eaten because the number of carbs is high. But the amount of carbs in the berries is significantly less and the amount of fibre is high. Fibres are found in blackberry and raspberry which strengthen the digestive system.
Butter has very few carbs. It is also easily digested, but take it only in small quantities. It is very good for weight loss.
You will find a lot of variety of cheese in which carb is very low and is high in fat. 28 grams of cheddar cheese will provide 1 gram of carbs and 7 grams of protein.
Keto Diet Chart
Although a keto diet plan is made according to the body we are telling you the keto diet chart, which is very easy to follow.
- You can eat spinach, cucumber, tomato, cabbage and mushroom as a vegetable.
- You can have beans or 1 bowl of gram pulses for the lunch. Vitamins and fibre are also found in pulses.
- You can have 100gram of chick piece (boil).
- 100gram chicken (roasted, grill, boiled) in butter.
- If you feel hungry in the evening, you can take an apple, papaya or kiwi. Keep in mind that sweeten fruit should be avoided.
- Milk naturally contains sugar.
- You can have Lemon Green tea, black coffee.
- In dinner, you can have roasted mutton, fish, egg and 200gram chicken (roasted, grilled, boiled) in butter. All of these have high protein and the amount of fat is also high.
- Sprouts of 1bowl chick piece, pulses or beans. Sprouting increases the vitamins and minerals content.
Foods to avoid on the keto Diet:
- Don’t drink alcohol.
- Stay away from soft drinks or soda drinks.
- Avoid consumption of fried foods.
- Do not eat outside food or junk food.
- Do not consume processed meat.
- Stay away from foods high in spices.
- Stay away from foods high in sodium.
Note: If a person is allergic to any food item in the keto diet chart, do not consume it. Consult a dietician or doctor about a keto diet plan.
Most Asked Question and answers
What are the best foods to eat for losing weight fast in 2 weeks?
It is important to eat foods that are high in protein, low in sugar, and rich in nutrients like antioxidants.
Which exercise should I do to lose weight fast in 2 weeks?
Exercising is the best way to lose weight fast. Running, cardio, dancing for an hour can easy reduce your weight fast.
Walking, running, swimming, cycling, rowing, skipping rope and elliptical machine.
Squats with dumbbells in each hand and bicep curls with a lightweight.